Thibs New Training Questions #4

Training
1001

I posted this in the injury forum too, so I’m looking for a response as to how it can be helped from a training perspective.

When I sprint hard I often pull my hamstring. I’ll feel a small pop and then it cramps up really bad. It happens pretty often anymore but it’s not a major injury; I’m usually fine in a day or two. I thought I had read that it can be the results of a quadricep / hamstring strength imbalance. If that’s true how should I approach it. I’m currently using CT’s HP Mass Program and am about ready to start week 6. On Lower Body day I typically add Romanian Deadlifts one day 1 for assistance work and Leg Curls on day 2. What else should I or shouldn’t I be doing?

J

1002

Christian,

I tried posting this in the LIVESPill but it denied me access. User “Eazy” had asked you about the pulse feast and manual labor. I own and operate a landscape company and am in a similar situation. In the past I have gone nearly entire days without eating do to being overloaded and just not finding the time, however I have found that drinking Gatorade through out the day has made those days much easier. That being said I know you said to him you could eat a easily digestible protein meal for lunch but here is where my questions differ:

  1. If you can psychological deal without food despite the large physical demand of my day and my workouts will I see any adverse effects, e.g. muscle loss, recovery issues, etc., from doing the two pulses instead of substituting real food for lunch.

  2. Assuming one feels content (physically and mentally) through the fasting part of the day, but again knowing the physical demands of our jobs and workouts, which would you suggest. To follow the pulse feast as written or to add the lunch.

  3. If chosen to add the lunch, you mentioned specifically to try and eat easily digestible proteins, what about carbs with this meal, should they be avoided?

  4. LAST QUESTION!! Also, if chosen to add the lunch, I understand we should somewhat limit the “Feast” of the evening. Does the lunch REPLACE the second pulse or should we still try and fit it in.

I currently wake up around 6:00am but usually do not workout until anywhere between 7 and 9pm.

Thanks in advance. I never post but I have been reading and following a lot of your information and articles over the last year or so and really enjoy your against the grain approach to a lot of typical training ideals. I have recently adopted the HP Mass Program and am using the Anaconda 2 Protocol and fully enjoying it.

1003

Sorry one more question I meant to ask regarding the HP Mass program. Obviously, there is plenty of emphasis on all the performance muscles and I have seen growth in my shoulders within two weeks.

My specific question deals with the back. I searched and searched through a lot of the information and didn’t find too much relating to its growth. I feel my back needs a lot of work, width, thickness everything. Would you make any suggestions to someone like me that wants to put a little more emphasis on the back other than the lat day.

This what I have been currently doing:

Upper Body:
Activation: Power Snatch from hang
Seated OH Press
—SS: Military position shrugs
Incline Press
—SS: Thibs Rear Delt w/ ab straps
Flat Press
—SS: Seated Cable Row with 10" V Bar

Lower Body:
Activation: Power Clean
Back Squat
Traditional Deadlift

Lat/Bi:
Thib Lat Pulldown with ab straps
Tradition lat pulldown wide grip
—SS: Straight Arm Pull Down
Preacher curls with partials
Hammer curls with 1 sec hold @ 90*

Nueral days:
I have been mostly doing different version of high pulls, barbell jumps, and the speed squat.

I have also ordered a Prowler 2 from EliteFTS about 2 weeks ago and will be incorporating a little volume mimicking some of what you shown in the training lab and the article. Should have hopefully this week.

Again much thanks!

1004

[quote]Jaynick77 wrote:
I posted this in the injury forum too, so I’m looking for a response as to how it can be helped from a training perspective.

When I sprint hard I often pull my hamstring. I’ll feel a small pop and then it cramps up really bad. It happens pretty often anymore but it’s not a major injury; I’m usually fine in a day or two. I thought I had read that it can be the results of a quadricep / hamstring strength imbalance. If that’s true how should I approach it. I’m currently using CT’s HP Mass Program and am about ready to start week 6. On Lower Body day I typically add Romanian Deadlifts one day 1 for assistance work and Leg Curls on day 2. What else should I or shouldn’t I be doing?

J[/quote]

search Eric Cressey’s “get your butt in gear” on this very site and get too work mate

1005

[quote]Jbrooks315 wrote:
Sorry one more question I meant to ask regarding the HP Mass program. Obviously, there is plenty of emphasis on all the performance muscles and I have seen growth in my shoulders within two weeks.

My specific question deals with the back. I searched and searched through a lot of the information and didn’t find too much relating to its growth. I feel my back needs a lot of work, width, thickness everything. Would you make any suggestions to someone like me that wants to put a little more emphasis on the back other than the lat day.

This what I have been currently doing:

Upper Body:
Activation: Power Snatch from hang
Seated OH Press
—SS: Military position shrugs
Incline Press
—SS: Thibs Rear Delt w/ ab straps
Flat Press
—SS: Seated Cable Row with 10" V Bar

Lower Body:
Activation: Power Clean
Back Squat
Traditional Deadlift

Lat/Bi:
Thib Lat Pulldown with ab straps
Tradition lat pulldown wide grip
—SS: Straight Arm Pull Down
Preacher curls with partials
Hammer curls with 1 sec hold @ 90*

Nueral days:
I have been mostly doing different version of high pulls, barbell jumps, and the speed squat.

I have also ordered a Prowler 2 from EliteFTS about 2 weeks ago and will be incorporating a little volume mimicking some of what you shown in the training lab and the article. Should have hopefully this week.

Again much thanks!
[/quote]

you get your rowing back work from the assistance exercises - i only do rows for my assistance work and some mid abck scarecrow type stuff - i leave out traps and rotator cuffs isolation…you’ll also increase the volume through sled pulling

as for back pulldown stuff you can also pop some in as assistance work but just make sure that you don’t get too sore, leave them for the main lat pulldown day

1006

Thibs,
In one of your recent videos you spoke about why dumbell pullovers were not as effective as a good machine for lats because of how easy the last part of the movement is. Would decline pullovers be a decent replacement? Thanks.

1007

Coach,

I remember back when you were working with Stan McQauy. I seem to recall him or maybe it was gina allioti mentioning a unique way to hit rear delts with the shoulder horn…can you explain or link me to it somewhere?

Thanks

1008

[quote]swans05 wrote:

[quote]Jbrooks315 wrote:
Sorry one more question I meant to ask regarding the HP Mass program. Obviously, there is plenty of emphasis on all the performance muscles and I have seen growth in my shoulders within two weeks.

My specific question deals with the back. I searched and searched through a lot of the information and didn’t find too much relating to its growth. I feel my back needs a lot of work, width, thickness everything. Would you make any suggestions to someone like me that wants to put a little more emphasis on the back other than the lat day.

This what I have been currently doing:

Upper Body:
Activation: Power Snatch from hang
Seated OH Press
—SS: Military position shrugs
Incline Press
—SS: Thibs Rear Delt w/ ab straps
Flat Press
—SS: Seated Cable Row with 10" V Bar

Lower Body:
Activation: Power Clean
Back Squat
Traditional Deadlift

Lat/Bi:
Thib Lat Pulldown with ab straps
Tradition lat pulldown wide grip
—SS: Straight Arm Pull Down
Preacher curls with partials
Hammer curls with 1 sec hold @ 90*

Nueral days:
I have been mostly doing different version of high pulls, barbell jumps, and the speed squat.

I have also ordered a Prowler 2 from EliteFTS about 2 weeks ago and will be incorporating a little volume mimicking some of what you shown in the training lab and the article. Should have hopefully this week.

Again much thanks!
[/quote]

you get your rowing back work from the assistance exercises - i only do rows for my assistance work and some mid abck scarecrow type stuff - i leave out traps and rotator cuffs isolation…you’ll also increase the volume through sled pulling

as for back pulldown stuff you can also pop some in as assistance work but just make sure that you don’t get too sore, leave them for the main lat pulldown day[/quote]

I understand all of that and do so when I have extra energy (and as mention will be adding sled work as soon as my prowler arrives). I was more so referring to heavy movements such as heavy DB/BB Rows, Pendlay Rows, T-Bar Rows, as well as weighting chins. I have always been under the impression a truly impressive back would require heavy rowing/pulling. I know the deadlifts wil help. In my honest opinion I do not have a good foundation for my back its relatively strong but not big. That being said the underlying questions here are is the volume prescribed in the HP Mass program enough to BUILD a back or does some heavy rowing new to be incorporated.

I do appreciate the reply!

1009

[quote]Jaynick77 wrote:
I posted this in the injury forum too, so I’m looking for a response as to how it can be helped from a training perspective.

When I sprint hard I often pull my hamstring. I’ll feel a small pop and then it cramps up really bad. It happens pretty often anymore but it’s not a major injury; I’m usually fine in a day or two. I thought I had read that it can be the results of a quadricep / hamstring strength imbalance. If that’s true how should I approach it. I’m currently using CT’s HP Mass Program and am about ready to start week 6. On Lower Body day I typically add Romanian Deadlifts one day 1 for assistance work and Leg Curls on day 2. What else should I or shouldn’t I be doing?

J[/quote]

Check for anterior pelvic tilt and / or tight, or inactive glutes as well. Stretch hip flexors more.

Snatch grip DL from deficit good, full squats where hams cover calves.

1010

From what I understand about your training philosophy, lots of sets with medium weights are superior and allow to train very frequently, and maxing out is too taxing for CNS to recover from and encourages low frequency.

But surely not everyone can train with a lot of frequency, at least not all the time, and I’m sure everyone has periods with a lot of things going on in life when lifting simply can’t be top priority.

What I’m asking is this: is it smart to “autoregulate” your weekly intensity according to how many times a week you can train? For example, if you know you can barely train twice a week, is it better to just max out since there will be a lot of time for CNS recovery? And when you know you can train 4 times, you use medium weight and many sets? Will using the weights you suggested in your latest HP Mass article, but training only 2 times/week with them result in loss of strength?

1011

Thibs, about the Pulse Feast…

  1. If someone is kind of stuck in the middle wanting to gain muscle and lose/not gain fat, would cycling the amount of carbs during the week during the “feast” be effective?

  2. My schedule ties me up from 4:30am to 6pm (workout right after work at 6pm) then only have time to feast 8-9pm. Would it be more beneficial to add in a smaller meal during the day, or just add another pulse?

Thanks, appreciate any help.

1012

Coach, is it ok to do sled work(mainly just for legs) on a neural charge day? Then do a neural charge workout later in the day? Is their a specific way you would recommend pulling it(for example: until you can’t take the burn anymore, or high speed pulling stopping before the lactic acid builds up too much)

1013

[quote]Jbrooks315 wrote:

[quote]swans05 wrote:

[quote]Jbrooks315 wrote:
Sorry one more question I meant to ask regarding the HP Mass program. Obviously, there is plenty of emphasis on all the performance muscles and I have seen growth in my shoulders within two weeks.

My specific question deals with the back. I searched and searched through a lot of the information and didn’t find too much relating to its growth. I feel my back needs a lot of work, width, thickness everything. Would you make any suggestions to someone like me that wants to put a little more emphasis on the back other than the lat day.

This what I have been currently doing:

Upper Body:
Activation: Power Snatch from hang
Seated OH Press
—SS: Military position shrugs
Incline Press
—SS: Thibs Rear Delt w/ ab straps
Flat Press
—SS: Seated Cable Row with 10" V Bar

Lower Body:
Activation: Power Clean
Back Squat
Traditional Deadlift

Lat/Bi:
Thib Lat Pulldown with ab straps
Tradition lat pulldown wide grip
—SS: Straight Arm Pull Down
Preacher curls with partials
Hammer curls with 1 sec hold @ 90*

Nueral days:
I have been mostly doing different version of high pulls, barbell jumps, and the speed squat.

I have also ordered a Prowler 2 from EliteFTS about 2 weeks ago and will be incorporating a little volume mimicking some of what you shown in the training lab and the article. Should have hopefully this week.

Again much thanks!
[/quote]

you get your rowing back work from the assistance exercises - i only do rows for my assistance work and some mid abck scarecrow type stuff - i leave out traps and rotator cuffs isolation…you’ll also increase the volume through sled pulling

as for back pulldown stuff you can also pop some in as assistance work but just make sure that you don’t get too sore, leave them for the main lat pulldown day[/quote]

I understand all of that and do so when I have extra energy (and as mention will be adding sled work as soon as my prowler arrives). I was more so referring to heavy movements such as heavy DB/BB Rows, Pendlay Rows, T-Bar Rows, as well as weighting chins. I have always been under the impression a truly impressive back would require heavy rowing/pulling. I know the deadlifts wil help. In my honest opinion I do not have a good foundation for my back its relatively strong but not big. That being said the underlying questions here are is the volume prescribed in the HP Mass program enough to BUILD a back or does some heavy rowing new to be incorporated.

I do appreciate the reply!
[/quote]

i can’t see why you can’t pop some heavy rowing in there somewhere although ct has said he doesn’t like rows where you need to support the wt yourself like a bent row from neural strain…there is 80+ sets a week of which you can do a assistance exercises so there is scope to give them plenty of volume, just plan it out so that it doesn’t detract too much from your pressing

maybe do shoulder exercise for heavy rows while your at your freshest then move to lighter/isolation type mid back stuff like scarecrows, face pulls etc…i also think you could do the same with wted chins

heavy rowing also usually results in bad technique anyway so a moderate wt, high-ish volume approach is probably best

1014

[quote]Thy. wrote:
From what I understand about your training philosophy, lots of sets with medium weights are superior and allow to train very frequently, and maxing out is too taxing for CNS to recover from and encourages low frequency.

But surely not everyone can train with a lot of frequency, at least not all the time, and I’m sure everyone has periods with a lot of things going on in life when lifting simply can’t be top priority.

What I’m asking is this: is it smart to “autoregulate” your weekly intensity according to how many times a week you can train? For example, if you know you can barely train twice a week, is it better to just max out since there will be a lot of time for CNS recovery? And when you know you can train 4 times, you use medium weight and many sets? Will using the weights you suggested in your latest HP Mass article, but training only 2 times/week with them result in loss of strength? [/quote]

i’ve played with this program making up different set ups for time worries…just had my first child and run my own studio so time is a problem…basically just add up the max training sets per cycle and make sure you get them in

i’ve adjusted mine out to a 4 week schedule and cut each day down so now i do 3 upper/lower sessions each so short and sharp but i still get all the volume in and overlaod will occur month to month rather then week to week for me but it will still be accumulated so should still work out

1015

[quote]swans05 wrote:

[quote]Jbrooks315 wrote:

[quote]swans05 wrote:

[quote]Jbrooks315 wrote:
Sorry one more question I meant to ask regarding the HP Mass program. Obviously, there is plenty of emphasis on all the performance muscles and I have seen growth in my shoulders within two weeks.

My specific question deals with the back. I searched and searched through a lot of the information and didn’t find too much relating to its growth. I feel my back needs a lot of work, width, thickness everything. Would you make any suggestions to someone like me that wants to put a little more emphasis on the back other than the lat day.

This what I have been currently doing:

Upper Body:
Activation: Power Snatch from hang
Seated OH Press
—SS: Military position shrugs
Incline Press
—SS: Thibs Rear Delt w/ ab straps
Flat Press
—SS: Seated Cable Row with 10" V Bar

Lower Body:
Activation: Power Clean
Back Squat
Traditional Deadlift

Lat/Bi:
Thib Lat Pulldown with ab straps
Tradition lat pulldown wide grip
—SS: Straight Arm Pull Down
Preacher curls with partials
Hammer curls with 1 sec hold @ 90*

Nueral days:
I have been mostly doing different version of high pulls, barbell jumps, and the speed squat.

I have also ordered a Prowler 2 from EliteFTS about 2 weeks ago and will be incorporating a little volume mimicking some of what you shown in the training lab and the article. Should have hopefully this week.

Again much thanks!
[/quote]

you get your rowing back work from the assistance exercises - i only do rows for my assistance work and some mid abck scarecrow type stuff - i leave out traps and rotator cuffs isolation…you’ll also increase the volume through sled pulling

as for back pulldown stuff you can also pop some in as assistance work but just make sure that you don’t get too sore, leave them for the main lat pulldown day[/quote]

I understand all of that and do so when I have extra energy (and as mention will be adding sled work as soon as my prowler arrives). I was more so referring to heavy movements such as heavy DB/BB Rows, Pendlay Rows, T-Bar Rows, as well as weighting chins. I have always been under the impression a truly impressive back would require heavy rowing/pulling. I know the deadlifts wil help. In my honest opinion I do not have a good foundation for my back its relatively strong but not big. That being said the underlying questions here are is the volume prescribed in the HP Mass program enough to BUILD a back or does some heavy rowing new to be incorporated.

I do appreciate the reply!
[/quote]

i can’t see why you can’t pop some heavy rowing in there somewhere although ct has said he doesn’t like rows where you need to support the wt yourself like a bent row from neural strain…there is 80+ sets a week of which you can do a assistance exercises so there is scope to give them plenty of volume, just plan it out so that it doesn’t detract too much from your pressing

maybe do shoulder exercise for heavy rows while your at your freshest then move to lighter/isolation type mid back stuff like scarecrows, face pulls etc…i also think you could do the same with wted chins

heavy rowing also usually results in bad technique anyway so a moderate wt, high-ish volume approach is probably best[/quote]

That is kind of what I was thinking. By heavy I didnt necessarily mean so heavy its impossible to keep good form but challanging. Preciate the information.

1016

[quote]illgixxer wrote:
Coach, is it ok to do sled work(mainly just for legs) on a neural charge day? Then do a neural charge workout later in the day? Is their a specific way you would recommend pulling it(for example: until you can’t take the burn anymore, or high speed pulling stopping before the lactic acid builds up too much)[/quote]

I would do the reverse… start with the neural charge and do the eccentric-less later that day. We often did this in Colorado. We even did:

  • neural charge morning
  • strength work early pm
  • eccentric-less lat pm
1017

CT, what is your opinion on low carb bulks(about 150 grams carbs/day coming from breakfast and peri workout) with the main energy macro being fat.

i ask this because i honestly feel better with less carbs and my workouts don’t suffer because of my peri workout shakes. would a low carb bulk be any worse than a higher carb bulk assuming calories and protein are same?

1018

DLG500, although I’m not Thibs, I feel that I have to share my view on low-carb bulks.

Simply: They’re great. At least, I managed to stay lean and increase strength-size, though with more carbs I think I’d have been able to progress more, but also gain a lot of fat along the way. with adequately timed carb-intake and enough calories it should work. I also noticed a drop in appetite and increased mental focus throughout the day without feeling sluggish.

So I’m for lower carb bulks with pushing those nutrients in the peri-workout period.

1019

CT,
What is your opinion on the Concept 2 Dyno for eccentric-less work?

This is not as a replaceent to sled work but to increase volume when sled work is unfeasible due to time/equipment constraints.
Thanks

1020

[quote]roon12 wrote:
CT,
What is your opinion on the Concept 2 Dyno for eccentric-less work?

This is not as a replaceent to sled work but to increase volume when sled work is unfeasible due to time/equipment constraints.
Thanks[/quote]

Never used it, I’d have to take a look